john.dill

10/31/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: Snatch High Pull Complex 1)Every 2min for 12 ((7 total sets): 3Snatch Hi-Pulls+2 T&G Snatches (full) + 1snatch balance *Begin @50-60% of 1rm & increase to max through complex.  All reps should be done without dropping the bar.  METCON: 20 MIN AMRAP WITH 165 HR BPM. 25 wall balls 400m run/40 cal rower 15… Read more »

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10/30/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: DEADLIFT-  Establish Max effort set @ 85% of 5 RM METCON: 3 Rounds For Time: 10 Thrusters 15 TTB 25 AB Mat Sit Ups AND DOWNS RX+ 15 Thrusters 20 TTB 25GHDs *  Thrusters meant to be heavy.  Encourage athletes to challenge themselves with weight

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10/27/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 5×1 Hang Clean Complex (just above the knee and from the ground) +jerk @ 75% of max. 90 secs rest METCON: 3 Round of “KELLY” 400m run 30 Box Jumps 30 Wall Balls 20/14 + 5 Rounds

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10/24/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING: HANG + SNATCH COMPLEX- 5×1 Hang Snatch (just above the knee and from ground) @75% Of max for the complex rest 60 secs METCON: 5 Rounds for time- 5 wall walks + pushups 15 V-Ups RX+ 50′ Handstand walks 15 GHD Sit ups *scaled 3 wall walks or box walk ups CASH OUT (AMRAP)… Read more »

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10/23/2017 Crossfit WOD Raleigh and Durham 

 WEIGHTLIFTING:  DEAD LIFT- Establish a max effort set 80% of 1 RM Deadlift METCON: ELIZABETH- 21-15-9 Cleans 135/95 Ring Dips (cash out) 100 Due *** 200 singles

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10/21/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING: Front Squats Every Min On The Min For Mins 135/95 Min-0 1rep Min-1 2reps Min-2 3reps…. if you fail take that min off then start and stay at that same reps you failed at. METCON: 25 MIN PARTNER AMRAP- 400m (relay style 200m each) 32 burpees over box 24/20 16 T2B 

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10/20/2017 Crossfit WOD Raleigh and Durham 

WEIGHTLIFTING: 5×1 Hang Cleans- just above the knee and one from the floor +jerk work up to 60-80% Rest 90sec ABSOLUTELY NO MISSES. 7 Burpees Over Bar for every miss. METCON: 5 Rounds of: 1min ME DU’s 1min KB swings 1min Max distance burpee broad jumps Rest 1min after each round 

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10/18/2017 Crossfit WOD Raleigh and Durham 

GYMNASTICS: PART A. 6 Rounds of alternating every 90 secs. *9 Kipping Pull-ups RX+ Butterfly Pull-ups or C2B *9 Kipping HSPU RX+ Strict *Deficit HSPU (If your able to do all 9 strict add 10lb plate ea set) PART B:  1:00 ME L-Ups rest 30secs *1:00 ME Ab Mat Sit ups RX+ GHD rest 30sec… Read more »

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10/17/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: 7×1 Hang Snatch just above the knee +1 from the ground – work between 65-80% of 1RM METCON: 21kb thrusters 50/35 21 Ring Rows 15kb thrusters 50/35 15 Ring Rows 9kb thrusters 50/35 9 Ring Rows RX+ 7,5,3 rope climbs 15′

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10/16/2017 Crossfit WOD Raleigh and Durham 

Weightlifting: Established a max set @75% of 5RM Deadlift METCON: For time- 400m run or 30 cal on rower 30 Box jump overs 24/20″ 30 OHS 75/55 200m run or 20 cal on rower 20 Box jump overs 20 OHS 100m run or 10 cal on rower 10 Box jump overs 10 OHS 25min time… Read more »

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